Substance Abuse Archives - MH Thrive

How to Create a Healthy Evening Routine, Without Alcohol

mhthrive — Wed, 17 Apr 2024 08:52:23 +0000

Having a serene evening routine helps us achieve a good night’s sleep and a healthier mindset for the following day. We are used to moving at lightning speed as a society, and winding down can often seem like a challenge. For this reason, amongst others, many people end up turning to a glass of wine or a nightcap to relax. This common, seemingly harmless habit will disrupt sleep and negatively impact your health. In this blog, we will explore healthier alternatives that will allow you to wind down and develop an evening routine that nourishes both the mind and body.

The Impact of Alcohol on Sleep

The initial sedative effect of alcohol is wildly misleading. While it may hasten sleep onset, it severely disrupts the sleep cycle, particularly the Rapid Eye Movement, or REM, stage. Without adequate REM, we wake up feeling groggy, despite seemingly sleeping enough hours. Alcohol’s diuretic properties also lead to frequent awakenings due to the need to urinate. Over time, reliance on alcohol for sleep will exacerbate sleep disorders and create a dependency that’s extremely hard to break. For this reason, it’s so important to understand that alcohol is more of a hindrance than a help in achieving restful sleep.

Elements of a Healthy Evening Routine

Leaving alcohol off the table is just one helpful component when it comes to creating a healthy evening routine. Below are some other areas to consider:

Dinner Choices: Though it might be tempting to reach for bread or pasta after work, try to opt for a light, nutritious meal in the evening. Foods that are heavy or rich can cause discomfort and ultimately disrupt sleep. Incorporating foods rich in tryptophan, magnesium, and calcium, like yogurt, almonds, and bananas, will also help to promote better sleep.
Physical Activity: Light exercise, like walking, gentle stretching, or yoga, is incredibly beneficial to add to your evening routine. It helps release the physical tension of the day and signals to your body that it’s time to start winding down.
Winding Down and Relaxation: Incorporating relaxing practices like meditation or even journaling can help calm a racing mind and prepare your body for sleep. It also allows you to get your thoughts down, so that they can be released.

Creating a Routine That Works for You

Your evening routine should reflect your personal needs and lifestyle, as there is no one-size-fits-all. For instance, if you’re a night owl, your routine might start later but should still include activities that help you unwind and signal to your body that it’s time to rest. Consistency is really the most important aspect. Find a pattern that you can adhere to every night, without fail. The goal is to relax and prepare your body and mind for a good night’s sleep, so it should be one that you look forward to and enjoy.

Alternative Wind-Down Methods

Instead of alcohol, consider healthier alternatives like herbal teas – chamomile or valerian root are excellent choices known for their sleep-inducing properties. Taking advantage of a tech-free hour before bed is also beneficial as it helps reduce exposure to blue light, which will disrupt your circadian rhythm. Other relaxation techniques, like listening to calming music, reading a book, or using aromatherapy with scents like lavender or sandalwood, are also very effective.

Final Thoughts

Developing a healthy evening routine involves experimentation and consistency. You want to be able to create a routine that is enjoyable and sustainable. By replacing the habit of using alcohol with more wholesome practices, you make way for better sleep and a healthier mindset. The goal is to create a routine that feels right for you and leads to a healthier self.

We Can Help!

MHThrive provides Individual Therapy, Couples and Marriage Counseling, and Family Therapy at our locations in Katy, The Woodlands, and the Clear Lake area of Houston, Texas. We also provide telehealth therapy for anyone who resides within the State of Texas. To schedule an appointment with one of the MHThrive therapists, contact us at 713-477-0333 or visit www.mhthrive.com to learn more.

If you or someone you know is experiencing any mental health or substance abuse issues, New Dimensions can help. Our team of experienced therapists and psychiatrists can help you overcome these challenges and help you develop the skills you need to thrive. To schedule a complementary assessment or to find out more about our programs, contact us at 1-800-685-9796.

Online Treatment Programs provides Teletherapy Partial Hospitalization and Intensive Outpatient Programs allowing participants to receive intensive therapy with our licensed therapists and psychiatrists without having to leave home. If you or someone you know is struggling to overcome depression, anxiety, bipolar disorder, trauma, panic attacks, PTSD, alcoholism, drug abuse, or other mental health or addiction issues, we can help. To schedule a complementary assessment or to find out more about our teletherapy programs, contact us at 1-800-685-9796.

Keywords: Evening routine; Alcohol-free; Healthier alternatives; Winding down routine

References

Bankar, M. A., Chaudhari, S. K., & Chaudhari, K. D. (2013). Impact of long-term Yoga practice on sleep quality and quality of life in the elderly. Journal of Ayurveda and integrative medicine, 4(1), 28–32.
https://pubmed.ncbi.nlm.nih.gov/23741159/

Jean-Philippe Chaput, Caroline Dutil, Ryan Featherstone, Robert Ross, Lora Giangregorio, Travis J. Saunders, Ian Janssen, Veronica J. Poitras, Michelle E. Kho, Amanda Ross-White, Sarah Zankar, and Julie Carrier. 2020. Sleep timing, sleep consistency, and health in adults: a systematic review. Applied Physiology, Nutrition, and Metabolism. 45(10 (Suppl. 2)): S232-S247. https://doi.org/10.1139/apnm-2020-0032

Park SY, Oh MK, Lee BS, Kim HG, Lee WJ, Lee JH, Lim JT, Kim JY. The Effects of Alcohol on Quality of Sleep. Korean J Fam Med. 2015 Nov;36(6):294-9. doi: 10.4082/kjfm.2015.36.6.294. Epub 2015 Nov 20. PMID: 26634095; PMCID: PMC4666864.

Scullin, M. K., Krueger, M. L., Ballard, H. K., Pruett, N., & Bliwise, D. L. (2018). The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. Journal of Experimental Psychology. General, 147(1), 139–146. https://pubmed.ncbi.nlm.nih.gov/29058942/

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A Look Into the Impact of Marijuana on Productivity

mhthrive — Wed, 03 Apr 2024 08:55:44 +0000

Stereotypes and media portrayals of marijuana have painted a picture of total inactivity when it comes to its use. For decades, we’ve seen the classic “stoner” type showcased as a lazy, unproductive member of society. But is this the case for those who use marijuana either recreationally or medicinally? In this blog, we look at the latest research and statistics relative to the relationship between marijuana use and productivity.

Marijuana Usage Trends

Marijuana usage has been rising for decades now, especially among young adults and working professionals. This trend is partly attributed to its legalization in various regions and a shift in public opinion. Reports suggest a noticeable increase in marijuana consumption among college students and working adults, indicating a changing landscape of substance use in educational and professional settings. It’s no longer taboo to discuss smoking marijuana, nor is it rare to see students partaking before class or work. Due to this huge spike, it’s become more important than ever to investigate the effects of increased marijuana use.

What Are the Effects of Marijuana on the Brain?

Marijuana primarily affects the brain by interacting with the endocannabinoid system, which plays a role in quite a few critical functions, including memory, concentration, and motor coordination. Short-term cognitive effects of marijuana use include altered memory, reduced concentration, and impaired decision-making. Studies have shown that these effects impact tasks requiring high cognitive function, though individual responses will inevitably vary.

How Does Marijuana Impact Student Productivity?

Research indicates that regular marijuana use might negatively impact academic performance, leading to lower grades and decreased learning capabilities. A study by the American Journal of Drug and Alcohol Abuse found that students who used marijuana regularly had significantly lower GPAs than their non-using counterparts. On this same note, heavy marijuana use has been linked to increased absenteeism and a higher likelihood of dropping out of school. With these facts in mind, it stands to reason that marijuana negatively impacts student productivity to some degree.

How Does Marijuana Impact Professional Productivity?

In the professional space, the effects of marijuana on productivity can be equally concerning, just in a different capacity. While research in this area is still evolving, preliminary findings suggest that marijuana use impairs work performance, particularly in jobs requiring high levels of cognitive function or physical coordination. Professionals who use marijuana tend to experience difficulties in decision-making, problem-solving, and focusing on tasks. Now that we are seeing an increase in jobs related to marijuana or in the cannabis industry, it will be interesting to see how this varies for these specific roles.

Final Thoughts

While there is evidence to suggest that marijuana use negatively affects productivity in students and professionals, individual responses are going to vary. The need for further research in this area is evident, as understanding the full scope of marijuana’s effects is important for our society.

We Can Help!

Keywords: Marijuana; Productivity; Marijuana usage; Medical marijuana

References

Maynard M, Paulson D, Dunn M, Dvorak RD. Relationship Between Cannabis Use and Immediate, Delayed, and Working Memory Performance Among Older Adults. Cannabis. 2023 Jul 5;6(2):22-29. doi: 10.26828/cannabis/2023/000153. PMID: 37484047; PMCID: PMC10361803.

McCartney D, Suraev A, McGregor IS. The “Next Day” Effects of Cannabis Use: A Systematic Review. Cannabis Cannabinoid Res. 2023 Feb;8(1):92-114. doi: 10.1089/can.2022.0185. Epub 2022 Dec 6. PMID: 36475998; PMCID: PMC9940812.

https://www.apa.org/monitor/2023/06/marijuana-effects-brain

https://www.bmj.com/content/382/bmj-2022-072348

https://nida.nih.gov/publications/research-reports/marijuana/how-does-marijuana-use-affect-school-work-social-life

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How To Tell If Your Teen Is Smoking Weed

mhthrive — Wed, 15 Feb 2023 15:09:52 +0000

If you are wondering if your teenager may be smoking weed, you are likely experiencing high levels of stress and concern for their well-being. This concern is not misplaced, as regular use of marijuana in teens can cause potentially irreversible damage.

Smoking weed as a teenager can have harmful repercussions such as impaired driving, impulsive decision-making, and an increased risk of addiction. It has also been shown to lower both cognitive function and IQ. For these reasons, it is vitally important to learn if your teen is actively smoking and to be able to understand the warning signs.

Below are some of the most common indicators of marijuana use and the most effective ways to detect if this is occurring in your teen.

Behavioral Changes

One of the first signs to look out for in your teenager is a shift in behavior. Although mood swings can be common in teenagers due to hormones or stressors, a dramatic shift in behavior is a red flag.

Some of the most common behavioral changes exhibited by teenagers that are actively smoking weed are increased sneakiness, deceptive actions, lack of interest in a conversation, avoiding eye contact, and increased laziness. These changes are not only a cause for concern themselves but can lead to more severe changes as your teen ages. Specifically, regular smoking during adolescence has been linked to increased psychosis, anxiety, and depression once adulthood is reached.

Another behavior change that can be a sign of marijuana use is a drop in grades or attendance in school. Losing cognitive ability and motivation can have a dramatic effect on a teen’s success rate in school. Especially if their grades are dropping significantly, it is vital to discuss the possible reasoning for this with them. Regular use of marijuana in middle and high school is linked to an increased early school dropout rate. This behavior could be one of the first of many detrimental changes that affect the future success of your child.

Anxiousness and Irritability

Especially for those that do not commonly experience anxiousness or irritability, this can be a telltale sign of marijuana use. Smoking weed can increase anxiety dramatically, so it can also be a sign in an already anxious child. Panic attacks, rapid heart rate, hyperventilation, and a lack of concentration are all common indicators of marijuana-induced anxiety.

It also negatively affects sleep, which can cause insomnia or increased irritability due to a lack of proper rest. Sleep is essential for a developing body, and these effects can be extremely harmful to your rapidly growing teenager.

Irritability can also occur as a result of increased paranoia. Marijuana has the ability to create a level of paranoia that keeps them on a constant edge. This can be draining, exhausting, and overwhelming. Being able to pick up on increased levels of irritability or stress can alert you to your teen’s marijuana use quickly.

Physical Signs

The physical signs of marijuana use are typically very obvious. Teenagers can be incredibly resourceful, especially when attempting to hide this behavior to avoid conflict. In many cases, they will try to cover up these signs by using things like mouthwash, eye drops, and cologne or perfume.

Their eyes will typically be bloodshot, and their breath will be pungent or have an earthy smell. Clothing will often have an odor to it as well as the vehicle they drive. If you notice your teen taking extra care of their appearance and hygiene out of nowhere, this could be a possible explanation for such a change.

Another physical sign that points to smoking weed is delayed reaction time, either mentally or physically. If your teen begins to both think and move slower, it is very likely a result of smoking. Both muscle coordination and cognitive processing abilities are inhibited when high. If they are slow to respond to questions, move at a decreased pace, or often stall when attempting to speak, it is a good idea to discuss this with them.

Changes in Friend Groups

A shift or change in the friends your teen is spending time with is another way to pick up on possible marijuana use. It is common that picking up a habit such as smoking weed creates a rift in friendships with those who are not interested in such an activity. For this reason, your teen may stop spending time with long-standing friends and begin spending time with a new group of people that do partake in the activity. A loss of friends or mentioning new names that you have not heard before can be a simple way to determine if this kind of change is occurring.

Although friendships can often change during the teen years, a rapid change is a reason to inquire further. Taking the time to ask questions or meet these new friends can help gauge the accuracy of this potential red flag. Most often, if there are actively smoking peers within their friend group, they are at higher risk of also engaging in the activity. Also, having a conversation with your teen regarding peer pressure can be a helpful way for them to understand that they can say no. Even if this behavior isn’t something they are currently engaged in, the likelihood that they will be offered at some point in their adolescence is high.

Vaping and Edibles

The emergence of alternative ways to consume marijuana has made detecting marijuana use even more challenging for parents. Vapes are a new and incredibly trendy tool for teenage smoking. Though it is also used for nicotine, vapes are often used for smoking different forms of weed. In some cases, it can also make the smell harder to detect. If you notice your teen with a vape pen, it is essential to ask them about it. Nicotine is incredibly damaging to the growing body as well, so regardless of the intended use of the pen, it is a cause for concern.

Edibles are another sneaky way for teens to engage in marijuana use. Again, this form makes it more challenging to detect. Because of the new and innovative ways in which marijuana can be condensed, most foods have the ability to be an edible. It can be made into a form such as butter as well as wax or even a liquid form that can be put in drinks. Most often, they will come in the form of a dessert such as a brownie, candy, cookie, or rice krispie treat. Even so, there are plenty of other food items that could contain the drug.

If your teen is hiding any kind of food in their room, it is a good idea to inspect it thoroughly. Looking out for physical and behavioral changes are two of the most effective ways to determine whether or not your teen is using these two methods of consumption.

Being aware of these frequent telltale signs can help you intervene quickly and effectively should your teen be actively smoking weed. Honest conversations can open the door for your teen to share the ongoings of their personal life, and as a result, you can educate them on the impacts of the decision to smoke weed and stop the damage from occurring before it becomes potentially irreversible. Knowing what is going on in your teen’s life is not only crucial for their well-being and safety but for their future as well.

We Can Help!

References

Gobbi G, Atkin T, Zytynski T, et al. Association of Cannabis Use in Adolescence and Risk of Depression, Anxiety, and Suicidality in Young Adulthood: A Systematic Review and Meta-analysis. JAMA Psychiatry. 2019;76(4):426–434. doi:10.1001/jamapsychiatry.2018.4500
Hadland SE, Harris SK. Youth marijuana use: state of the science for the practicing clinician. Curr Opin Pediatr. 2014 Aug;26(4):420-7. doi: 10.1097/MOP.0000000000000114. PMID: 24914878; PMCID: PMC4138809.
Pacheco-Colón I, Ramirez AR, Gonzalez R. Effects of Adolescent Cannabis Use on Motivation and Depression: A Systematic Review. Curr Addict Rep. 2019 Dec;6(4):532-546. doi: 10.1007/s40429-019-00274-y. Epub 2019 Aug 29. PMID: 34079688; PMCID: PMC8168938.
Swan M, Schwartz S, Berg B, Walker D, Stephens R, Roffman R. The Teen Marijuana Check-Up: An In-School Protocol for Eliciting Voluntary Self-Assessment of Marijuana Use. J Soc Work Pract Addict. 2008 Jul;8(3):284-302. doi: 10.1080/15332560802223305. PMID: 19122796; PMCID: PMC2613344.

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